LL Cool J's Favorite Workout
He can still knock you out with those chiseled arms-even after a quarter-century as one of the world's most successful entertainers. Trainer Jimmy Pena outlines the finer points of LL's rigorous regimen.
Sets: 4 Reps: 15-20 Rest: 1 min
Much like our example earlier about pre-exhaust, the laterals do the same for the shoulders. Laterals are isolation moves which target solely the delts without the help of other muscles.
Sets: 4 Reps: 12 Rest: 1 min
The overhead press is the meat and potatoes of LL's routine, targeting all three heads of the shoulder with emphasis on the front and middle heads. He often works overheads inside the power rack much like he does for chest and for all the same reasons.
Sets: 4 Reps: 8-10 Rest: 1 min
LL works the wide-grip version of the upright row for a few reasons. In the wide-grip upright row, your elbows are pointed more out to your sides, allowing the middle heads more involvement (think of the angle of your elbows during a lateral raise). Second, the narrow version of the upright row places more undue stress on the smaller, delicate muscles of the rotator cuff as you try and raise your elbows above your hands. And third, because the traps and forearms are highly recruited in the narrow version, the delts share much of the workload, so widening your grip like LL does not only protects the delts, but allows them highest priority.
BENT-OVER CABLE LATERAL
Sets: 4 Reps: 15 Rest: 1 min
LL finishes off his delt routine by hitting the rear delts using cables. The great thing about cables is that they provide constant tension, especially at the start of this particular move and that's something not even free weights can provide.